Hyrox Class Oct 24, 2024

Louie Fredric Chuaquico
Oct 23, 2024
1 min read

Warm-up:

2nd Floor Run

1RD

10 Passthrus

10 Kang squats

10 Dislocate

10./side tspine stretch

10 Scap pushups

30 Banded pull aparts

20 sec dead hang

Hyrox Strength:

FBB 4 sets for quality

10 Romanian DL (95/65)

15 GHD back extensions

100FT farmers carry 24/16kg

Conditioning

EMOM X 16

Min 1: 100FT Shuttle Runs + 50FT Body weight walking lunge

Min 2: 15 med ball situps 20/14

Min 3: 12/10 cal row or 10/8 cal bike

Min 4: 15 Russian Kettlebell swings (24/16kg)

Recent Posts

See All

Kamp Lokal Nov 15, 2025

METCON: Teams of 2 100 Overhead Squats (75/55) 40 Synchro Toes to Bar 100 Front Squats (75/55) 20 Synchro Toes to Bar 100 Back Squats (75/55) 100ft Handstand Walk *Split all reps as desired except syn

Kamp Lokal Nov 14, 2025

Back Squat 10 Sets 3 Back Squat @73-78% 1RM Back Squat *Rest as needed between sets. Front Squat 5 Sets 3 Front Squat @78-83% 1RM Front Squat *Rest as needed between sets. Power Clean + Push Jerk 10 M

Hyrox Class Nov 14,2025

Warm up: 20 90/90 hip switch 20 Alternating Bodyweight lunges 10/side Alternating toy soliders 10/side Cossack Squats 10 Kang squats 16 alternating warrior Squats 10 Iyts 5 Inchworms pushups 1 min pla

Comments